Free Weights and the 5x5 Method - What Every Beginner to Strength Training Should Know

So you want to get in shape, and you know that strength training is a key part of any good fitness program, so you want to get started. Unfortunately, even after you've mustered the willpower to make this change, it can be just plain confusing to decide what is the right weight training plan for you. If you're ready to spend the time working out but don't want to wade through a sea of exercise descriptions and tables of sets and reps and weekly schedules, you're going to love the 5x5 method. It distills into a simple, easy-to-remember formula the basic, most powerful weight lifting exercises you need to do to get maximum benefit with minimal planning. Armed with nothing other than a basic set of free weights and the 5x5 plan, you'll have all you need to start seeing great results. Sound interesting? Read on.

The name of the 5x5 plan comes from the fact that each strength training workout centers around exercises performed in five sets of five reps. In the 5x5 training style, reps are performed in a fast, controlled manner, rather than in a slow manner. The benefit of performing five fast reps, rather than the traditionally-recommended eight to twelve reps, comes from the fact that you can choose a slightly heavier weight for each exercise when you're performing five reps rather than eight or twelve,. The heavier weight means more challenge to the muscles during each workout. Fewer reps also allows you to increase add weight to your workouts more quickly, so you'll see strength gains faster. Finally, performing reps quickly reduces your overall workout time, so most people can complete a 5x5 workout in 45 minutes or less.

The simplicity of the 5x5 method comes from the fact that each workout consists of just a few (usually four or five) compound exercises, each of which works multiple major muscle groups at the same time. This means that you can get a full-body workout with a smaller number of exercises and less time than if you performed exercises that isolated single muscle groups. Various fitness experts have created a number of unique 5x5 programs geared toward specific equipments types or fitness goals. An example 5x5 plan using dumbbells might look like this:

  • Workout A: Dumbbell front squat (5 sets of 5 reps), Dumbbell bench press (5 sets of 5 reps), Dumbbell snatch (5 sets of 5 reps), Pullups/Chin ups (3 sets with as many reps as you can perform until failure, alternating pullups and chin ups every other Workout A day)
  • Workout B: Dumbbell front squat (5 sets of 5 reps), Dumbbell overhead press (5 sets of 5 reps), Dumbbell dead lift (5 sets of 5 reps), Dips (3 sets with as many reps as you can perform until failure)

The 5x5 method is easy to remember because there are just two workouts, A and B, which you alternate on each workout day. You should only perform your 5x5 workouts 3 days a week, since a minimum 48 hour recovery period is required between workouts, so most people will pick a Monday, Wednesday, Friday or Tuesday, Thursday, Saturday schedule. Picking a regular schedule and sticking to it is an important part of ensuring you follow through with your weight training program.

If you're new to strength training and have only simple set of free weights, picking a 5x5 plan and sticking to it for six to eight weeks is a great way to start seeing results fast. The simplicity of the 5x5 plan and the minimal equipment required to perform it can help you stay motivated until you've established a habit of weight training. If the biggest barrier to you getting started working out is just picking a plan that works for you, don't look further than the 5x5 plan and a simple set of free weights.

Marty Cosgrove writes for Free Weights Guide [http://freeweightsguide.com/], a blog which explores the many ways free weights [http://freeweightsguide.com/category/exercises/] workouts and equipment can be used to improve any fitness routine.
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